Eight training methods to make chest muscles more developed and thicker

If you want your chest muscles to become developed, wide and beautifully shaped, correct and systematic training coupled with the guidance of a professional personal trainer is essential. The following is the practical experience of Chen Cong, a personal trainer at Megafield Fitness Center, in building well-developed and beautiful chest muscles: There are eight different training methods to choose from:

1. Action 1: Wide-grip flat bench press. Number of sets: 4 sets

2. Action 2: Number of barbell incline bench press sets: 4 sets x 6~12RM Action essentials: Keep your chest up and your abdomen in, your shoulder blades down, and the barbell placed on your collarbone.

< p>3. Action 3: Number of barbell decline bench press sets: 4 sets x 6~12RM Action essentials: Chest up Draw your abs in and place the barbell under your nipples.

4. Action 4: Number of dumbbell flat fly sets: 4 sets x 6~12RM Action essentials: Keep your chest up, your abdomen in, and your chest open as much as possible.

5. Action 5: Dumbbell Incline Plank Fly Sets: 4 sets x 6~12RM Actions Key points: Keep your chest up, your abdomen in, and your chest as open as possible.

6. Action 6: Dumbbell decline plank Number of fly sets: 4 sets

7. Action 7: Parallel bar arm flexion and extension sets: 4 sets x 6~12RM Action essentials: Keep your chest up and your abdomen in, tilt your buttocks back, and push your chest up.

8. Action 8: Number of equipment sitting chest-clamping sets: 4 sets x 6~12RM Action essentials : Keep your chest up and your abdomen in, and exert force on the inner side of your chest muscles.

< div style="clear: both">